I recently came across an exercise workout on Pinterest called “The Ninety-Nine”. It is said to have originated from this blog: Beautiful Day 4 Running but I can’t find an actual place on the blog where it was posted.

Anyhow, I tried the workout.

And it rocks.

It worked muscles I didn’t know I had, and for someone like me in good shape already, that is a very important feature in a workout. I did have an issue with one aspect of the exercises and that was the leg raises so I changed it up a bit and made a sheet that you can print out and hang on the wall if you want to give it a try. It’s not for the faint of heart but will give you a great workout. The initial exercises took me 55 minutes, then 11 minutes for the run.

The workout consists of 8 set of 5 exercises. The first set starts with 99 reps of each except the push-ups you do 9 reps. Each subsequent set is 11 reps less than the previous set. The 9th set is just an 11 minute run, jog, walk…whatever you can do after almost an hour of calisthenics.

The exercises are fairly explanatory. Jumping jacks and crunches are what they usually are. The wall sit is a squat with your back against the wall. You go down as low as you can and hold the position. Knee lifts you do while standing just alternating raising each knee as high as you can. Push-ups are fairly standard too, though you can always do them on your knees if you need to.

Comments

That’s pretty much the same level of activity in a typical day of our boot camp which I do 4 times per week. I’m going to start replacing one of my daily workouts with this one and see how I like it. I’m going to start the pushups at 40 and go down in increments of 5 though… 9 pushups is nothing for me lol I’ve gotten really “used to” the Fat Blaster workout that I started doing several weeks ago so this will give my body a little bit of a much-needed shift during the three off-days from boot camp each week 🙂 Thanks for posting!! I love that it ends with a run… I can get just over a mile in with that 11 minutes! Fitnessssss for the win!

Here’s an idea if this is too scary to try: Start out with the jumping jacks and go for as long as you can then what ever number you fall short on (unless you can get to 99 easily) just start from there, for instance if you could only do 25 jumping jacks, then just do 25 crunches and so on, ending at a 15 minute walk, run or bike/stationary bike ride. And then the next day try to achieve a higher number, higher each day, hey maybe you’ll exceed the 99. Just exercise, that’s the main goal not how many of something you can do

..what tori said. just get movin’. this chart is a little ridiculous for the average person. and i dont think an above average person could do this either wihtout being completely drained before it finishes. just move!

According to Dave, I’m a big hippo fat whale gut lard in the shape of cake so there’s no way I could do this. I would need to modify it and work up. I’ll get there someday, not because I want to, but just to say that I can.

that sounds brutal it seems to be even hard for someone in good shape like you what are the chances for the rest of us who workout rarely. This workout should not be attempted by anyone ot in good shape.

Are you freaking KIDDING me!?!? Congratulations, but – ahem – you’re right, I must be VERY faint at heart. As in, ready to have a heart attack just reading this…seems a bit over the top, but who the heck am I to say?

For everyone saying this is unachievable: You can do anything you set your mind to. Get out of your computer chair, turn the TV off, go outside and play. Sprint, climb, play basketball, roll around in the yard. SOMETHING! And when you’re done, eat a plateful of like 100 eggs, and big “dose” of bacon. Also drink a lot of water. Also, stop eating fast food.

I can’t wait to get off work and try it out eitherrr! I am so proud of myself for sticking to working out these last several months, and I have DEFINITELY seen the results I wanted! And all at home! I don’t have a gym membership, but I LOOK like I do haha. And most importanly FEEL like I do. Anyways, cheers to all you guys sticking with it even when it’s hard and you’re sore, it’s so worth it in the end! And I have found that if I eat generally healthy, and just make sure that I get enough vitamins and minerals and protein, I can eat as much as I want! Hell, yes 😉

I was just about to jump on the elliptical for some cardio this morning and stumbled upon this. Seriously, I am going to replace my morning workout with this and see how it goes. Maybe it’ll become a part of my routine! Thanks for posting this!

Greg, A suggestion I tell my clients, break up the crunches into different sets that work different sections of the abs. For example, 400 crunches: do 100 regular, do 100 each side, and do 100 flutter kicks. This works all of your abdominals and is a little easier to get through than running all 400 on one ab section 🙂

While I agree that this is a great workout, I would never recommend it to just anyone. This workout is based on many restrictions of ROM and ability and is not suitable for just anyone. Also, no resistance training is involved and, although killer, is completely worthless for anyone starting a new workout regimen with the intent of getting in shape/

That’s just brutal. I’m currently doing the 200 squats/200 situps/100 pushups programmes, and the’yre painful, but this – this is what Sauron forces on the Fighting Uruk Hai, it’s what they suffer in Guantanamo, it’s how Chuck Norris takes some r’n’r.

I think it’s so much better to leave a little bit for the next day and not do too much. I don’t think the body can deal with that much strain in one day. You got to have some kind of strength for daily living. You can exercise every day instead if you’re feeling like you want to get in shape fast. But to do all of this workout in one day is too much. Eventually you are going to be very tired. You may even lose motivation to keep working out, because it’s so hard. This is exactly what I write about in my books. You can’t build a body in one day. It’s gradual exercise every day. The body will react and shape up eventually.

Just finished this up after stumbling upon it….Crunches were absolutely brutal! Pretty much had to break it down into 20s to begin with then struggling through 10-15 at a time…..That might sound sad….but….I’m 350 pounds!

Not sad at all Aaron. Most people don’t even try. You got up and got moving! Keep up the great work and just work your way up. This is an extreme workout and again, you have my respect for even giving it a shot!!

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